Total Results Blog

One should view Total Results exercise as an investment. Not only is it a financial investment, but you are also committing significant physical and mental resources toward self-improvement. Since you are undertaking this challenge, naturally you will want to achieve the best possible outcome. This will require you to adopt a learning mindset that should be maintained even as you start to experience physical improvements from your training. A major difference between the Total Results exercise philosophy and many other fitness methodologies is the attention to detail that goes with our standard of proper form. It is proper form that will give you the best return on your investment.

The financial and investment industries are actually good metaphors for exercise in this case. Investors look at trends and market conditions; this is how you should approach exercise. If your progress is stagnating (like a stock that is underperforming), take a closer look. Are you eating properly? Are you sleeping seven to nine hours per night and waking up refreshed? If you are progressing steadily, keep doing what you are doing. The trend is your friend. Doug Casey and Warren Buffett are two of the most successful speculators/investors of the last hundred years. Their success did not happen by chance; they take the time to learn about commodities and companies before they put their money into them. This is what you should do when it comes to your body and exercise. If you put resources into something, you want to see growth in your investment. No intelligent person will invest in an entity that they believe will be unsuccessful. The stock market can be a gamble, but your body should not be. You have control over the process and the outcome when it comes to your body.

Our standard for proper form entails raising and lowering the weight in 10 seconds on every repetition of each exercise. Anything between 8 and 12 seconds in each direction is acceptable, but we strive for as close to 10 seconds as possible so that we can track your time under load (TUL) accurately. We want smooth turnarounds (change of direction) without firing out of the stretch position or bouncing the weight stack. The client will continue in this fashion until they are no longer capable of completing another repetition in proper form, at which time they will continue to push or pull for an additional ten seconds. All of this is done so that we can eliminate momentum, which makes the exercise safer but also enables a continuous loading of the muscles. Proper form allows us to systematically and sequentially recruit and fatigue muscle fibers as we progress through each exercise. This creates the stimulus that the body needs to make physiological improvements. This is the essence of exercise.

There are modifications and teaching points that we use to assist clients in their quest for perfect form. On the Leg Press, we cue trainees to keep their butt down in the seat and push primarily through their heels. This helps them to engage the hip structures more effectively. When it comes to the Chest Press, we instruct clients to depress their scapulae (shoulder blades) and keep their elbows squarely behind their wrists, so that they can achieve greater loading of the pectoralis (chest) muscles. Seat setting adjustments can be made on all exercises on an as-needed basis. Remember that even the most neurologically efficient trainees commit form discrepancies from time to time, but the instructor's watchful eye helps them stay on track.

Ultimately, the main objective of exercise is a thorough inroad. We want to create a stimulus so that the body can adapt. Don't be the same person that you were yesterday, be better! If you are putting forth this type of effort, don't you want to maximize your opportunity? Make the investment in yourself with Total Results and start seeing dividends.

The human body has evolved into a wonderfully adaptive piece of machinery. It grows stronger or weaker depending on the demands (or lack of demands) that are placed upon it. It sends signals to you when things are going well and when things are going poorly. This makes the body a very logical entity; nothing happens without a good reason. When your body needs nutrients, it communicates this fact by incorporating pangs of hunger. When you have met your body's nutritional requirements, you get the sensation that you are full. Is your body trying to tell you something? Yes, pretty much all the time. It is important to listen to your body so that you can act accordingly.

Let's say that you feel fatigued and have low energy much of the time. There is a reason for this; your body is trying to tell you something! The prudent and mature thing to do would be to examine your lifestyle and personal habits, particularly your sleeping schedule, daily activities, and screen time. Looking at a screen before bed tricks your brain into staying awake by delaying the release of melatonin by your pineal gland, which signals to your brain that it's time to wind down. There is a strong chance that you are among the millions of sleep-deprived Americans who do not get between 7 and 9 hours of sleep per night. Lastly, you may not incorporate low level movement into your day; this will help you burn up some energy and make sleep come more easily at night. Just sitting all day is no good!

Many people experience occasional joint pain. This is fairly normal, especially as we age, and is not necessarily indicative of any underlying malady. When joint pain becomes a lingering problem that does not go away with rest, it requires closer examination. What is different in your life? Did you take up pickleball or start running recently? These types of activities are high-force and involve repetitive motion, so the likelihood of joint pain is high. Your body is likely telling you that you're overdoing it. I am in favor of recreational pursuits, but you need to listen to your body and take heed to its message. Overuse injuries tend to improve with some time off, but it's also important to be able to distinguish between a minor repetitive injury and something more serious. Regular Total Results exercise will help you to be in top condition for your recreational pursuits and lessen your risk for injury.

If you find yourself frequently suffering from upper respiratory infections (URI), there could be several reasons. First, examine your diet; there is a strong chance that you are lacking in vitamins and trace elements. Most people are Vitamin D deficient, so expose yourself to more sunlight and take a supplement. Vitamin C levels strongly correlate with healthy immune function, so take a supplement and make sure that you incorporate Vitamin C-rich foods into your diet, like peppers, citrus fruits, and strawberries. Find productive ways to alleviate stress, such as meditation and reading. Lastly, one big problem that is often overlooked is the current trend of overprescription of antibiotics. You do not need to take an antibiotic for a cold, and if you take an antibiotic for a minor ailment it will not work properly when you really need it! Minor viral infections are annoying, but they will usually pass in a few days if you rest, hydrate, and eat properly.

Do you frequently experience leg cramps? I see it frequently in the high school football players that I coach, but this scenario happens to non-athletes as well. Your body is trying to tell you something! It means that you need to hydrate better and consume more salt. Yes, I know we have been brainwashed into believing that salt is bad for you but that is complete nonsense. According to Dr. Joseph Mercola, low salt levels in the body can actually disrupt the heart's electrical rhythm. Himalayan pink salt or sea salt is better than your standard table salt, but do your own research when it comes to manufacturers and make sure it contains no plastics. Avoid highly processed foods and snacks that contain a lot of regular salt.

Have you been recently diagnosed with osteopenia, osteoporosis, or sarcopenia? If so, your body is telling you that you need strength training. According to Gary Null, Ph. D, "Osteoporosis happens as a result of the body leaching minerals out of the bones when minerals are lacking in the blood." High-intensity weight training is the most effective way to stimulate bone remodeling (the Total Results exercise protocol was refined during an osteoporosis study that took place between 1982-1986), but in conjunction with weight training you must raise Vitamin D levels high enough to allow calcium absorption to take place. Sarcopenia is the gradual loss of muscle that occurs with aging. Regular Total Results exercise will reverse this, provided you consume an adequate amount of protein in your diet (1 gram of protein per kilogram of body weight).

To paraphrase investor and speculator Doug Casey, do what you will but be prepared to accept the consequences of your actions or inactions. Dr. Doug McGuff defines physiological headroom as the difference between the most that you can do and the least that you can do. When those two values are the same, death is the result. Everyone is dealt a different hand of genetic cards at birth, and some can buck the trend for longer than others (somehow, Keith Richards is still alive). For most people, however, the day of reckoning will come and their luck will run out if they don't take proactive measures to optimize their health. Don't let that happen to you; listen to your body and take action! You will be glad that you did.

Many people are on the fence about the idea of working with an exercise instructor. This can be for several reasons. Certainly cost is an important factor. This is completely understandable, as today it seems like the price of almost everything is going up. People are looking for ways to cut expenses wherever they can, and in many ways this is a fiscally responsible mindset. Another reason is that most people think they can do just fine on their own. Based on what they read on social media or see on YouTube, they believe they have what it takes to make consistent progress by themselves. Finally, there is an aversion by many to the idea of hard work. Left to their own devices, many people will simply take the easy way out and accept the status quo. "I'll get to it eventually", is what they tell themselves. What if "eventually" never comes?

I believe that everyone can and should participate in regular Total Results exercise sessions. It is no secret to regular readers of this blog that I am a part owner of this company and have dedicated over 25 years of my life to teaching and inspiring people to become the best versions of themselves. Yes, I am biased in favor of this exercise methodology, but I practice everything that I preach. Without these weekly workouts, I would not have been able to play competitive flag football injury-free and at a very high level into my mid-40s. I could not withstand the rigors of working full-time and balancing a busy football coaching schedule if I did not exercise with a maximum effort once a week for 20 minutes. A genetic marvel I am not; I simply see the numerous values to this form of exercise.

So why should you exercise at Total Results?

There is an accountability factor that comes with being a Total Results client. Having an appointment (and paying for it ahead of time) makes most people less likely to blow off a workout when it's cold outside or they don't feel like getting out of bed. Just knowing that there is an instructor there waiting for you to arrive makes people take ownership. A knowledgeable instructor that forges a personal connection with a client will push that client to a greater level of effort and performance than they can possibly achieve on their own. When it comes to exercise, most people simply don't know what they don't know. Very few people are capable of training with the requisite effort and attention to detail that is required to achieve meaningful and lasting physical improvements. This type of effort is uncomfortable and can be difficult to deal with emotionally if no instructor is present to guide you through the process. While this level of intensity is unpleasant and definitely not fun, it is a biological necessity in order to spur the body to make positive changes. Only a Total Results instructor can do this.

People who attempt to exercise on their own are at a far greater risk for injury than they are if they are properly supervised. Again, most people don't know what they don't know. Training in a haphazard fashion in a distraction-filled environment (read: a commercial gym) is a bad idea. You are likely using substandard equipment and dealing with a crowd, which is not conducive to a meaningful exercise experience. You need someone to teach you, in a private environment which will foster optimal concentration. Exercise instruction involves making corrections to form and execution; this is done to maximize safety as well as efficiency in loading and inroading the target muscles. Please do not take these corrections personally! Our intention is not to injure feelings, but rather to be constructive. My eventual goal is to say as little as possible during a workout - this means that there is very little to correct. Our recommendation is for you to adopt a growth mindset rather than a fixed mindset; this means that you approach workouts with the idea that there is always room for improvement, rather than believing you have gone as far as you can go. Nobody is a finished product. We have clients who have worked with us for over a decade and are still making incremental progress.

A Total Results instructor will help you to sort through misinformation, particularly with regard to nutrition as well as additional activity outside of your regular workouts. We don't have all of the answers, but we consistently strive to learn more so that we can pass along what we have learned to you. It is our belief that learning never stops. We will help you to sort out what is fact and what is fiction with regard to nutrition.

We know that Total Results exercise is hard; nothing worthwhile in life was ever achieved without effort. Encouragement from your instructor will help you to push through when times get tough. You can't find that in your basement or in a commercial gym. Sure, our services aren't cheap, but you can pay now or pay later in the form of decreased health markers and a loss of functional independence. Be empowered! Your age or current level of conditioning should not deter you. Marcus Aurelius, the Stoic philosopher and Roman emperor, continued to take philosophy lessons in his later years in order to ,"Learn that which I do not yet know." What better way is there to take control of your life than to bring in someone to teach you a better way? Choose Total Results and start your journey today.

Most, if not all of us, will experience moments or periods of self-doubt. This is perfectly natural; if you are doing something that is challenging you will inevitably ask yourself, "Can I really do this?" It is through experience and overcoming adversity that we truly learn what we are made of. Hard times make tough people, and once you face difficult circumstances you learn that you have more intestinal fortitude than you originally thought. The power of self-belief isn't innate; it is something that can be developed and strengthened over time.

Negative thoughts can be very powerful and difficult to defeat. I am often reminded of the old Henry Ford quote: "If you think you can do a thing or think you can't do a thing, you're right." The human brain is hardwired to remember negative events far more clearly than positive events, and the inevitable mistakes that occur when learning a new skill are often interpreted as negative events. I see these mistakes as positive opportunities for correction; this is why teaching and coaching must involve encouragement and positive reinforcement, while still making corrections and emphasizing accountability. Success breeds confidence, and confidence ensures continued success as long as you focus on doing the little things right. Nothing creates more confidence than doing something that you did not think was possible.

Once you finish a hard workout, shed a few pounds, or complete your first half marathon (as one Total Results recently did), that accomplishment can never be erased. If you have done something once, you can do it again. Coaches that take over losing programs often face the difficulty of getting their players to believe they can win, especially if they start the season by losing a few games. The breakthrough occurs when what they do in practice transfers into a real game scenario, which leads to a win. That first taste of success is self-perpetuating, which leads to belief in yourself. It is no different in the field of exercise.

The mind controls the body. Sure, there will be some days when you don't feel like exercising. You might be tired, stressed, and overscheduled, but don't break the commitment that you made to yourself. You cannot control most of life's circumstances, but you can always control your effort, attitude, and focus. Don't take the easy way out! Positive thinking can move mountains. When you are pushing on that movement arm and it hardly seems like it will budge, continue to give your best effort. Even when you think you cannot go on, always believe that you can. Take pride in what you are doing; you are working harder than most of the people on this planet.

Another quote from the esteemed Henry Ford: "Anyone who keeps learning stays young." Not only do we want to help you develop stronger muscles and improved conditioning, we also want to develop your ability to believe in yourself. With the proper mindset, the sky is the limit. We believe in you!

Long-term Total Results clients and regular readers of this blog know that I put very little stock into what is touted by the mainstream fitness industry. What they constitute as exercise is recreation at best, and at its worst it borders on malfeasance. When I have these discussions with people the response I often receive is, "Okay Matt, so what do you consider exercise?" In order to define something, you have to clarify what it is not. An all-inclusive definition accomplishes nothing, and according to the establishment fitness industry, just about any type of activity fits the bill. The best (and only, to date) definition of exercise comes from Ken Hutchins. He defines exercise as, "A process whereby the body performs work of a demanding nature, in accordance with muscle and joint function, in a clinically-controlled environment, within the constraints of safety, meaningfully loading the muscular structures to inroad their strength levels to stimulate a growth mechanism within minimum time." You will notice that nowhere in that definition does it say anything about aerobics, or stretching; exercise needs to be demanding (i.e. - hard), it needs to correspond with proper body function, and it needs to be controlled. It is not haphazard - it must be purposeful.

So the true essence of exercise is inroad. But what does inroad mean? A simple explanation describes it as the depth of muscular fatigue due to exercise (high-intensity weight training). Let's look a little closer. Ken gives a great explanation of inroad in Super Slow: The Ultimate Exercise Protocol. Let's say that you have a starting strength of 120 pounds, but perform a barbell curl with 70 pounds (since you are utilizing a 10/10 speed and will not have the aid of momentum). You perform several repetitions but eventually reach momentary muscular failure, meaning that your muscles' force output is now less than the weight of the barbell. This means that you have inroaded (fatigued) your strength level by 58 percent (70/120 = 58.3%). If you are using Total Results exercise protocol (and you should), this would only take between one and three minutes to achieve.

Why is this important? Much of what occurs metabolically as a result of exercise remains unknown, but we do know a few things. We know that the human body, by nature, is a logical entity. It wants to maintain homeostasis and conserve resources whenever possible (think of how difficult it is for many people to lose weight by conventional methods). We must give the body a significant reason to mobilize its resources and make physiological changes; there must be some sort of perceived threat. High intensity weight training is the threat that spurs the body into action. If we inroad the muscles deeply enough in a systemic fashion (i.e. - in a full body workout) we cross over a metabolic threshold that triggers a growth mechanism. Muscle tissue is broken down over the course of a 20 minute workout, and over the course of the next three to seven days this tissue is repaired and made stronger, along with replenishment of carbohydrate stores that were spent as a result of glycogen and ATP (adenosine triphosphate) being burned. Bear in mind that these changes can only occur in the presence of adequate nutrition, sleep, hydration, stress management, and not overdoing it with additional physical activity in the time between workouts.

How can you maximize your ability to inroad? It starts with having the correct mental approach. For the twenty minutes that you exercise, you should be 100 percent focused on your workout. Put aside all potential distractions, such as your phone, your work responsibilities, and any other of life's problems, and commit yourself completely to the task at hand. Maintain attention to detail as far as speed of movement, pace, turnarounds, and application of the squeeze technique are concerned. Be willing to pay the price; accept that for the next twenty minutes you will experience muscular discomfort, but also know that feeling is temporary. See the big picture and do not allow momentary unpleasantness to derail you from achieving something that is meaningful and lasting. After the workout you should feel fatigued but not beaten down. We want to stimulate physical improvements (which should leave you feeling tired) without grinding you into a nub. If you feel completely spent after a workout it means one of two things: you are either an Alpha subject (something that Ken refers to in his book) with superior neurological efficiency, or you are not satisfying your recovery requirements and may need to reduce your training frequency and/or volume. Most clients that exercise in the morning remark that it gives them a boost of energy that carries them for several hours into their day.

There is often a debate on exercise message boards about which is more important: form or time under load (TUL/repetitions). Ken also discusses this in Super Slow: The Ultimate Exercise Protocol. This brings to mind the assumed versus the real objective of exercise. Most people figure that they should try to complete as many repetitions as possible with as much weight as they can handle. This is incorrect; not only does this mindset lend itself to unsafe behavior and potential injury, it completely ignores the correlation between momentum and unloading of the musculature. The real objective of exercise is to systematically recruit and fatigue the muscle fibers deeply enough to stimulate an adaptive response. One should use a weight that they can safely handle at a 10/10 speed that will cause them to reach momentary muscular failure somewhere between one and three minutes of elapsed time. This time frame allows us to involve the aerobic and anaerobic metabolic pathways and recruit the greatest amount of muscle fibers. Analytically-inclined clients love to look at their progress charts to see how they are doing, but their weights and TUL only tell part of the story. I am happy to explain to them how they are progressing both quantitatively and qualitatively.

Thorough inroad is the straw that stirs the drink as far as exercise is concerned. Better form leads to a higher quality of stimulus, but it is what you do in between workouts that will have the greatest impact on the physical changes that are produced. No matter your neurological efficiency or the genetic hand you have been dealt, Total Results is the best way to maximize your physical capability. Share your experience with a friend and spread the word!